Front back flutters exercise : How to do, Benefits, Side Effects, Uses, Precautions

Single leg same arm opposite side hip reach : How to do, Benefits, Side Effects, Uses, Precautions ( Single leg same arm opposite side hip reach )

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Name of exercise  Func uni stance – ipsi arm opp side reach hip lvl
Other names of exercise Single leg same arm opposite side hip reach
Description of exercise The single leg same arm opposite side hip reach exercise is a core strengthening exercise that targets the muscles in the hips, glutes, and obliques. To perform this exercise, stand on one leg with the opposite arm extended overhead. Slowly reach the extended arm towards the opposite hip while simultaneously lifting the extended leg off the ground and bending at the waist. Hold for a few seconds before returning to the starting position. This exercise helps improve balance, stability, and coordination while also increasing flexibility in the hips and spine. It can be modified for all fitness levels by using a resistance band or adding weights.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand on right leg with knee slightly bent with arms at sides.
  • Reach right arm to left side at hip level.
  • Return and repeat.

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    Video Tutorial

    EX3107/YTB/Link

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Horizontal Adduction
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

    EX3107/T1(ME/1)

  • Improved balance
  • Strengthened core muscles
  • Increased hip mobility
  • Improved coordination
  • Enhanced stability
  • Improved posture
  • Increased range of motion
  • Strengthened glute muscles
  • Improved sports performance
  • Reduced risk of injury

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The single leg same arm opposite side hip reach exercise should be avoided if you have any current injuries or pain in your lower back, hips, or legs. It is also not recommended for individuals with balance issues or those who are new to exercising. If you have any medical conditions that affect your balance or mobility, it is important to consult with a doctor before attempting this exercise. Additionally, if you experience any discomfort or pain while performing the exercise, it is best to stop and seek guidance from a fitness professional. This exercise may also be too advanced for beginners, so it is important to start with simpler exercises and gradually work your way up to this one.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Maintain proper form throughout the movement
  • Keep your core engaged and your back straight
  • Start with a lighter weight or no weight at all
  • Focus on balance and stability
  • Avoid jerky movements or swinging your arm
  • Breathe continuously and do not hold your breath
  • Keep your shoulders relaxed and away from your ears
  • Use a stable surface or support if needed
  • Stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Low back pain
  • Sciatica
  • Herniated disc
  • Degenerative disc disease
  • Scoliosis

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    EX3107/FAQ/1

     

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